A healthy living blog from Marshfield Clinic

Sunday dinner: Good for your soul & your heart

3 dinner recipesFamilies gathered around the table on Sunday traditionally are treated to rich, hearty comfort foods.

Luckily, you can still have those foods you love, without the fat and calories that can hurt your heart with these Sunday dinner recipes.

Check out our full heart-healthy Sunday meal:

Baked Pork Chops

Servings: 6

Ingredients:

  • 6 lean center-cut pork chops, 1/2-inch thick
  • 1 egg white (or substitute liquid egg white)
  • 1 cup fat-free evaporated milk
  • 3/4 cup cornflake crumbs
  • 1/4 cup breadcrumbs
  • 4 teaspoons paprika
  • 2 teaspoons oregano
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon dry mustard
  • 1/2 teaspoon salt
  • Cooking spray

Instructions:

  1. Preheat oven to 375 F. Trim fat from pork chops.
  2. Beat together egg white and evaporated milk. Place pork chops in milk mixture and let stand for 5 minutes, turning once.
  3. Meanwhile, mix cornflake crumbs, breadcrumbs, spices, and salt.
  4. Spray cooking spray on 13×9-inch baking pan.
  5. Remove pork chops from milk mixture, and coat thoroughly with crumb mixture.
  6. Place pork chops in pan, and bake at 375 F for 20 minutes. Turn chops and bake for an additional 15 minutes or until pork is fully cooked to a minimum internal temperature of 160 F.
  7. Serve immediately.

Nutritional information:

Each serving contains: 216 calories; 8 g fat (3 g saturated); 62 mg cholesterol; 10 g carbohydrates; 25 g protein; 1 g fiber; 346 mg sodium

Source: National Heart, Lung, and Blood Institute

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baked mac and cheese in a casseroleClassic Macaroni and Cheese

Servings: 8

Serving size: 1/2 cup

Ingredients:

  • 2 cups macaroni
  • 1/2 cup onions, chopped
  • 1/2 cup evaporated skim milk
  • 1 medium egg, beaten
  • 1/4 teaspoon black pepper
  • 1-1/4 cup (4 oz) low-fat sharp cheddar cheese, finely shredded
  • Nonstick cooking spray, as needed

Instructions:

  1. Preheat oven to 350 F and spray casserole dish with nonstick cooking spray.
  2. Cook macaroni according to directions—but do not add salt to the cooking water.
  3. Drain and set aside.
  4. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about 3 minutes.
  5. In another bowl, combine macaroni, onions, and rest of the ingredients, and mix thoroughly. Transfer mixture into casserole dish.
  6. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Nutritional information:

Each serving contains: 200 calories; 4 g fat (2 g saturated); 34 mg cholesterol; 29 g carbohydrates; 11 g protein; 1 g fiber; 120 mg sodium

Source: National Heart, Lung, and Blood Institute

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fresh green beansGreen Beans Saute

Servings: 4

Serving Size: 3/4 cup

Ingredients:

  • 1-pound fresh or frozen green beans, cut in 1-inch pieces
  • 1 tablespoon vegetable oil
  • 1 large yellow onion, halved lengthwise and thinly sliced
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon fresh parsley, minced

Instructions:

  1. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or steam for 2-3 minutes until barely fork tender. Drain well. If using frozen green beans, thaw first.
  2. Heat oil in a large skillet. Sauté onion until golden brown. Stir in green beans, salt and pepper. Heat through.
  3. Toss with parsley before serving.

Nutritional information:

Each serving contains: 64 calories; 4 g fat (less than 1 g saturated); 0 mg cholesterol; 282 mg sodium

Source: National Heart, Lung, and Blood Institute

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